Easy Mediterranean Cauliflower Rice Bowl (Low‑Carb & Flavorful)
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Jumpstart your week with this Mediterranean Cauliflower Rice Bowl! It’s an easy, light, flavorful meal that comes together in just 15 minutes. Packed with vegetables, protein-rich chickpeas, grilled chicken, and a tangy homemade dressing, this low-carb bowl proves that simple food can taste amazing. And you will love the versatility of this bowl, add whatever you have in your fridge to make it your own.
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What makes this bowl so popular
Here is what you will need
Suggested ingredients:
- Cauliflower rice (fresh or frozen)
- Cherry or grape tomatoes (wedges of full sized tomatoes will work too)
- Cucumbers
- Chickpeas
- Baby spinach
- Olive oil
- White wine vinegar
- White wine (optional)
- Tamari sauce
- Dijon mustard
- Garlic or garlic powder
- Optional additional toppings: olives, feta cheese, pickled veggies
Missing an ingredient? Try using the Ingredient Swap Assistant for a substitute!
How to make cauliflower rice bowls
This low-carb Mediterranean bowl comes together in four simple steps. Cook the cauliflower rice, prep the toppings, whisk the dressing and build the bowl. It’s fast flexible and perfect for bisy weeknights or lunches.
1. Cook the cauliflower rice
Heat a large skillet over medium-high heat. Add the cauliflower rice and saute for 5 to 7 minutes or until tender and slightly golden.
2. Prepare the ingredients
While the cauli rice cooks, slice or shred the chicken and chop the vegetables into bite-sized pieces.
3. Assemble the bowls
Divide the cooked cauliflower into the bowls. Top with chicken, veggies, and any extras like olives or herbs.
4. Mix the dressing
In a small bowl or jar, whisk together the dressing ingredients until smooth. Drizzle over each bowl just before serving.
Pro -tips for the best bowls
- You will likely have extra dressing, store it in the fridge for up to a week and use it on your favorite salads.
- Save time and used rotisserie chicken and bagged cauli rice to speed things up.
- Try making your own cauliflower rice, learn how here.
- For extra flavor, add a splash of broth, garlic or your favorite spice blend to the cauli-rice while its cooking.
Be sure to check out the full recipe below
Make-ahead and meal prep tips
This bowl is perfect for prep-ahead meals. Here are some tips for the freshest tasting bowls.
- Store the bowl components separately in airtight containers in the fridge for up to 3 days.
- Keep the dressing on the side to prevent fogginess.
- Assemble the bowls and enjoy.
- If storing assembled bowls, store in an airtight container for 2 to 3 days.
Serving suggestions
These bowls are a meal by themselves, but they also taste great with a side of crusty bread, pita bread or topped with croutons.
Easy variations to make it your own
Vegetarian – Skip the chicken and double up on the chickpeas or add tofu for extra plant-based protein. Leave out the chicken and add 1/4 cup more chickpeas.
Protein – Change up the protein and use shrimp, grilled seafood or beef.
Low-carb – Omit the chickpeas and load up on extra veggies like zucchini, bell peppers, lettuce, or cabbage.
Spicy – Stir in 1/2 to 1 teaspoons of red pepper flakes or chili powder into the dressing for a bold, zesty finish.
Classic rice – Swap some or all of the cauliflower rice for cooked brown or white rice, which is great if you want something a little heartier.
Recipe FAQs
Cauliflower rice is considered to be slightly healthier because regular rice has more carbs and calories. Cauliflower is low-carb, low in calories, and is a good source of fiber, vitamins, and minerals. If you don’t have dietary restrictions, both are great for a healthy diet.
Remove excess moisture from cauliflower rice by pressing it with in paper towels. To remove even more moisture, when heating cauliflower rice cook it on high heat for a few minutes.
It can be! Just skip the chicken and use chickpeas, tofu, or another plant-based protein
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Mediterranean Cauliflower Rice Bowl
Equipment
- Pasta or salad bowls
- Small jar or bowl to mix dressing
Ingredients
- 1 cup Frozen cauliflower rice thawed or fresh
- 2 to 3 cherry or grape tomatoes sliced in half
- 1 cucumber small
- 1/4 cup chickpeas
- 1/4 pound cooked chicken grilled, roasted or shredded
- 1 cup packed baby spinach
- Optional ingredients: artichoke hearts feta cheese, kalamata olives
- 1/3 cup olive oil
- 1/3 cup white wine vinegar
- 1 tablespoon white wine
- 1 tablespoon tamari sauce
- 1 tablespoon dijon mustard
- 2 cloves crushed garlic or 1/2 teaspoon garlic powder
Instructions
- Cook or heat the cauliflower rice over medium-high heat for a few minutes to heat it through.1 cup Frozen cauliflower rice
- Add the ingredients starting with the cauliflower rice up to olive oil to 2 bowls.2 to 3 cherry or grape tomatoes, 1 cucumber, 1/4 cup chickpeas, 1/4 pound cooked chicken, 1 cup packed baby spinach, Optional ingredients: artichoke hearts
- Mix up the dressing in a small bowl or jar, and drizzle a small portion of it over the ingredients in the bowls.1/3 cup olive oil, 1/3 cup white wine vinegar, 1 tablespoon white wine, 1 tablespoon tamari sauce, 2 cloves crushed garlic or 1/2 teaspoon garlic powder, 1 tablespoon dijon mustard
Notes
- You may have leftover dressing which can be used on any type of salad.
- For a vegetarian version, leave the chicken out and add 1/4 cup more chickpeas.
- Substitute the chicken for cooked shrimp or sliced steak.
- Replace the cauliflower rice with brown rice or your favorite whole grain
Nutrition
Nutrition information provided is an estimate and can vary based on cooking methods and ingredients used
Source: simpleandsavory.com
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This is a fantastic way to use cauliflower.
Thanks Laura! It doesn’t even taste like calulflower
I love to make bowls. It’s a wonderful way to add different toppings. I’m saving this recipe!
I love the simplicity of this bowl. It is so flavorful. I also love the varieties you have given. A big hit with the family. A great lunch.
I love cauliflower rice and Mediterranean flavors so this is perfect for me!~
All of my fav ingredients in this bowl, and I’m making it on repeat. Thanks so much for sharing this recipe! 🙂
Adding this to my dinner/lunch plans. Great recipe for meal prep.
YUM! My kind of lunch! Great flavors happening here!
I love bowls like this, quick to prepare and full of tasty, healthy ingredients, Looks yummy!